Step 1: Calculate Your TDEE (daily calories required)

MACRO CALCULATOR

Our Online Macronutrient Calculator helps you with your fitness and nutrition goals by taking care of your calculations.

Be it fat loss, muscle building, performance, or maintenance, we have you covered.

Input your personal details, select your goals, and allow us to calculate the rest.
Gender:
Age:
Height:
ft in
Imperial Metric
Weight:
lbs
Formula:

How would you describe your normal daily activities?
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
1121
Calories/Day
Maintain
1121
Calories/Day
Bulking
1121
Calories/Day
Custom
Calories/Day
Suggested 15%
Aggressive 20%
Reckless 25%
Same as TDEE
Cautious 5%
Text Book 10%
Aggressive 15%
Enter Your Own
Step 3: Select Your Nutrition Plan (we suggest IIFYM)
Protein and Fat values will be defaulted
Choose Plans
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: Your Results
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 280 6.9 2.4 1 - 2 1169
IF YOU WANT TO LEARN HOW TO CREATE YOUR OWN NUTRITION PROGRAM CLICK ON THE COVER BELOW.